Q. We eat out a lot could you give us some suggestions for Japanese and Chinese?

A. Dining out can be challenging because of the large portion sizes and the
unknown of how foods are prepared. You might look at a few dinners
listed on your menu to get an idea of portions prior to dining out.

Here are a few suggestions when ordering.

Ask how items are prepared prior to ordering.

Look for items that are baked, broiled, roasted, grilled or steamed
to save fat calories. Often foods that are stir fried, pan fried, etc.
can add a lot of oil/fat to a dish.

Try to eat the same amounts (portion sizes) that you normally would
at home.

Eyeball your portion sizes to help adhere - 1 cup of rice is about
the size of a tennis ball, 3 ounces of meat is the size of a deck of
cards.

Choose lean cuts of meat such as skinless chicken or turkey breast or
seafood.

If you are watching your salt intake, limit sauces.

Use our online Food Picker to help with making better selections at restaurants.